CROSSFIT OPEN WORKOUT 12.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20lbs to 10′ target) 90 Double-unders 30 Muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (14lbs to 9′ target) 90 Double-unders 30 Muscle-ups THE RULES Here is a video about muscle-up...

WOD For time: Run 1 mile Five rounds of: 15 Kettlebell swings, 1.5 pood 10 Burpees 5 Squat cleans, 135lb Run 1 mile Endurance WOD:  Be ready for 5:15 (inside EWOD) Sprint 100M on the minute for 10 mins.  (down and back on the turf 2x) If the sprint takes you 20 seconds you have 40 seconds to rest before the next attempt.  For every second over 17 seconds, there is a 5 rep penalty at the end of the workout.  You may choose either ab mat or GHD...

TEAM WOD 80 Pullups 70 Box Jumps 24″/20″ 60 Thrusters 95lb/65lb 50 Burpees Cal Row ***Only one athlete may work at a time until the Row. There is a 12 min time limit. The score is equal to the combined calories rowed at the end of the 12min. ...

WOD 1st Power Clean 5-5-5-5-5 2nd Skill Work-Max Broad Jump 3rd 8 Rounds for max Reps of: Double Unders, 20sec on 10sec off Hand Release Pushups, 20sec on 10sec off ENDURANCE TEAM: Be ready to row at 5:15! Row: 3 person team row 6k, switching team members every 500 meters. If you do not have a team, row 4 x 500 meters, resting 2 minutes between intervals ...

WOD 1st Back Squat 1RM 2nd AMRAP in 15min of: 15 Wall Balls 10 Knees to Elbows ...

SUNDAY FUNDAY 0900: On-Ramp Make-up Class 1000: Sunday Funday WOD 1100: OPEN GYM / CHECKLIST / SKILL DEVELOPMENT WOD: 100 double unders 60 kb swings 1.5/1 50 plate situps 45/25 40 wall balls 20/16 30 hang power cleans 95/65 20 sdhp 95/65 10 OHS 95/65 1 prowler push 180/90 100 double unders GAMES UPDATE FROM CF HQ You are responsible for making sure your Workout 12.3 score is submitted by: March 11 5:00 PM Pacific Time (March 12 00:00:00...

WOD 1st Squat Snatch 1RM-12min time limit 2nd For time: 21-15-9 95lb Squat Snatch Pullups POST TIME AND 1 REP MAX TO COMMENTS “Who’s wearing the pants in this...

CROSSFIT OPEN WORKOUT 12.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 20″ box 75 pound Push press, 12 reps 9 Toes-to-bar Also check out the two videos from the CrossFit Main...

WOD 1st Front Squats 5-5-5-5-5 2nd Skill Work-Muscle Ups 3rd Back Squat 3-3-3 Row 2000meters ENDURANCE TEAM: BE READY FOR 5:15 2 ROUNDS: RUN 12 MINS ON-2 MINS REST THEN RUN UP AND DOWN ADAMS ST, REST FOR 2 MINS REPEAT...

TODAY IS THE DAY!!! AT 3PM TODAY REGISTRATION FOR THE 37th MARINE CORPS MARATHON WILL OPEN.  DO NOT WAIT…THIS EVENT WILL SELL OUT IN 24 HOURS.  EVERY YEAR CFCM HAS A LARGE GROUP TRAVEL TO D.C.  THIS IS A GREAT MARATHON ON AN EASY COURSE.  IF YOU ARE LOOKING TO RUN YOUR FIRST MARATHON THIS IS IT.  OUR ENDURANCE TEAM WILL PROVIDE A TRAINING PROGRAM FOR ANYONE INTERESTED. WOD In Teams of 2: 4 Rounds for max reps of: Overhead Squats,...

WOD 1st Power Clean 1RM 2nd Skill Work-L Sits 3rd For time: 21-15-9 Left arm Kettlebell Power Snatch Right arm Kettlebell Power Snatch Pullups ENDURANCE TEAM: Be ready to workout at 5:15! Row: 12 x 250 meters Resting 1 minute between intervals Make sure to get registered for the Celtic 5k – Sunday at...

ATTENTION RUNNERS!!!  START THINKING ABOUT THE MARINE CORPS MARATHON ON OCTOBER 28TH.   REGISTRATION IS IN TWO DAYS ON WEDNESDAY AT 3PM.  THIS RACE WILL SELL OUT WITHIN 24HOURS!! EVERY YEAR CFCM HAS A LARGE GROUP TRAVEL TO D.C. TO RUN THIS MARATHON.  YOU DON’T WANT TO MISS OUT. OUR ENDURANCE TEAM WILL BE SETTING UP A TRAINING PLAN FOR ANY NEW RUNNERS.  THIS IS AN EASY COURSE AND A GREAT FIRST MARATHON. CHECK IT OUT AT...

8AM-11AM: PALEO CHALLENGE 9AM: ON-RAMP MAKE-UP CLASS 11AM: STRONGMAN TRAINING SERIES CLASS 3 1PM: CROSSFIT KIDS CLASS The gym will still be open from 10am to 1pm for OPEN GYM.  The open gym time is a great time to work on your checklist, do some skill work, or make-up a missed...

REMINDER: Paleo Challenge Starts Sunday at 8am. If you can’t make it Jill will be offering two make-up classes today at 8am and 9am. WOD 1st Clean and Jerk 1RM- 15min time limit 2nd “Annie” 50-40-30-20-10 Double Unders Ab-Mat...

PROGENEX AND JUMPROPES: Today is the last day to pay and order for Progenex and Jump Ropes. If we do not have your money by tonight you will not receive your order PALEO CHALLENGE: TODAY IS THE LAST DAY TO REGISTER FOR THE PALEO CHALLENGE. Our goal is 40 participants and we are almost there. Please register today. The Paleo Seminar will start at 8am on Sunday. If you will be out of town this weekend and can not attend the first day please put your...